Lee
5 Rounds
Workout Details
5 Rounds For Time:
↳ 345/225 lbs (156/102 kg)
↳ 185/135 lbs (84/61 kg)
↳ 185/135 lbs (84/61 kg)
Coaching Tips
Strategy
- 1Break up the lifts into manageable sets if muscle fatigue sets in (e.g., deadlifts in singles or doubles).
- 2During the run, maintain a steady pace to save energy for the heavier lifts later.
- 3Complete the rope climb quickly, focusing on technique to minimize excess time.
- 4Stay upright and engaged during the squat clean to maintain form and safety.
- 5Transition quickly between movements, but ensure you are adequately recovered before starting the next one.
Safety Considerations
Technical Focus
Ensure proper form during lifting to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 400m Easy Jog - 2 min(Light pace to elevate heart rate.)
Mobility Drills:
- 5-10 Hamstring Stretch - 30 sec(Hold each side.)
- 5-10 Hip Flexor Stretch - 30 sec(Focus on each side.)
- 10 Shoulder Dislocates with PVC - 1 min(Engage through the full range of motion.)
Activation Sets:
3 rounds- 5 Deadlift (light weight) - 0(Focus on form, light load.)
- 3 Squat Clean (light weight) - 0(Use a light weight to practice the movement.)
- 3 Push Jerk (light weight) - 0(Emphasize a powerful dip and drive.)
Scaling Options
Intermediate
Reduce weights by 20% and modify muscle-ups and rope climbs for proper scaling.
- 1
deadlift
Same movement with reduced weight.
Weight: 276/180 lbs (125/82 kg)
- 2
squat clean
Same movement with reduced weight.
Weight: 148/108 lbs (67/49 kg)
- 3
push jerk
Same movement with reduced weight.
Weight: 148/108 lbs (67/49 kg)
- 4
muscle up
Pull-Ups + Dips.
- 5
rope climb
Use a shorter rope or perform a rope pull from a seated position.
Scaled
Reduce weights by 40% and use alternative movements for upper body exercises.
- 1
deadlift
Same movement with reduced weight.
Weight: 207/135 lbs (94/61 kg)
- 2
squat clean
Same movement with reduced weight.
Weight: 111/81 lbs (50/37 kg)
- 3
push jerk
Same movement with reduced weight.
Weight: 111/81 lbs (50/37 kg)
- 4
muscle up
Banded Pull-ups + Box Dips.
- 5
rope climb
Use a rope pathway of less than 15 ft or perform 4-5 vertical pulls from a seated position.